{"data":{"name":"Croaker, plain","slug":"croaker-plain","scientific_name":"Pennahia anea","alternate_names":["Alakaak\/Croaker","truncate-tail"],"category":{"name":"Foraged Foods","slug":"foraged-foods"},"description":"Croaker, plain (a type of fish). It\u2019s a lean protein food\u2014about 80 kcal per 100g, with 0g carbs and very low fat (about 0.4g total fat).","common_uses_philippines":["Tinapang bangus","Sinigang na isda","Grilled fish with calamansi","Paksiw na isda","Daing na bangus","Fish sinigang with vegetables"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":49},"nutrition_per_100g":{"calories_kcal":80,"protein_g":19.1,"fat_g":0.4,"saturated_fat_g":0.09,"carbohydrates_g":0,"fiber_g":0,"sugars_g":0,"sodium_mg":110,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":35,"cholesterol_mg":33,"iron_mg":0.6,"monounsaturated_fat_g":0.09,"phosphorus_mg":125,"polyunsaturated_fat_g":0.1,"retinol_activity_equivalent_ug":125,"total_ash_g":1,"unsaturated_fat_g":0.19,"vitamin_a_ug":125,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.06,"vitamin_b3_from_tryptophan_mg":1.8,"vitamin_b3_mg":2.3,"vitamin_c_mg":0,"water_g":79.5},"serving_suggestions":[],"health_notes":{"summary":"Fish like croaker helps support your daily meals because it provides protein for muscle repair and keeps you full without adding many calories. It also has cholesterol (about 33mg per 100g) and sodium (about 110mg per 100g), so it\u2019s best to watch how it\u2019s prepared (e.g., less salty seasoning, not too much patis\/soy sauce). Since it has no sugar and no fiber, pairing it with vegetables and whole grains helps balance your plate for better overall nutrition.","healthier_tips":["For your 3 meals + 1\u20132 snacks routine, croaker works well as a main protein at lunch or dinner. Try these practical tips:","Choose grilled, steamed, or boiled croaker instead of deep-fried.","Flavor with calamansi, herbs, garlic, pepper instead of heavy salty sauces.","Build a balanced plate: 1\/2 plate veggies, 1\/4 rice or root crops, 1\/4 croaker.","If you\u2019re watching sodium, limit extra patis\/soy sauce and go easy on salted ingredients."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/croaker-plain?agent=true"}}}